Today, many companies are allowing their full-time employees to work from home; while this is a great way to work at your own pace and save such much-needed money on travel expenses, sitting for prolonged periods of time can have a direct effect on the health and integrity of your spine. Fortunately, there are several easy changes you can make to your home office in order to improve your spine health and make less-frequent trips to the chiropractor. Check out this guide to creating a comfortable and ergonomic home office:
- Most individuals who work from home spend the majority of their days in front of a computer. Help prevent repetitive stress injuries and neck strain by positioning the computer monitor so that the center of the screen is at a 15-degree down-angle from your eyes, with your neck only slightly bent. You will also want to keep the monitor at least 20 inches away from you at an angle that minimizes glare. Your monitor should have a minimum refresh rate of 70 Hz in order to limit flickering.
- Choosing the right chair is essential when it comes to creating a comfortable yet ergonomic workstation. Consider investing in a chair that provides arm rests, offers high back support for your shoulder blades, and enables you to adjust the height so that your feet can rest comfortably on the floor.
- It is also important to practice proper posture when seated for long periods of time. For example, you will want to position your hips so that they are slightly higher than your knees. Make sure your upper arms can hang naturally at your sides. Consider placing a rolled up towel against your lower back for extra lumbar support.
For more tips on avoiding back and neck pain while working at your computer or workstation, contact the experienced chiropractors with Peterson Chiropractic by calling our New York City office at (212) 242-3210. We also offer massage therapy services in the Manhattan and East Side areas.